"The Will to WIN means Nothing,
Without the Will to PREPARE!!!"
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. It may be higher if it is hot, includes hills, etc. These are your longest runs in terms of distance.
FR= Fartlek Run - This literally means "speed play". In this type of workout you should vary your pace, terrain, etc. When done properly, it is as hard of a workout as you will have. Hilly trails, parks, etc. are good places for these, although the roads will do.
TempR= Tempo Run - This is a shorter run at a very hard, constant pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, and watch out for turned ankles, rattlesnakes, etc.
Strides= 5-6 x 20-30 second runs at "fast and relaxed" pace using a quick turnover. Concentrate on relaxation and good running technique. DO NOT SPRINT!!
INT= Interval Workout - These workouts consist of running set distances or times at a certain pace with a set recovery in between each. The recovery phase may be passive (easy walk, stretch, etc.) or active (fast walk, jogging, etc.), depending on the intensity desired. These should not be included more than once a week during this phase of your training.
There are three workouts listed for each day. The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level. The second is for runners with some recent running/soccer background and a moderate fitness level. The third workout listed is for those with little or no distance running background.
May 28 5 mile TrR (35-40 minutes)
4 mile TrR (30-35 minutes)
3 mile TrR (20-30 minutes)
Meet at VITA Course @ 7:00 am
May 29 5 mile TR (35-40 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
May 30 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
May 31 6 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 1 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 2 6 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 3 Day Off- Mail/e-mail Workouts
June 4 6 mile TrR (35-40 minutes)
5 mile TrR (30-35 minutes)
4 mile TrR (20-30 minutes)
Meet at VITA Course @ 7:00 am
June 5 5 mile TR (45-55 minutes)
4 mile TR (35-50 minutes)
3 mile TR (30-40 minutes)
June 6 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 7 5 mile TR (35-40 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
Meet at Steed Park @ 7:00 am
June 8 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 9 7 mile TR (45-55 minutes) or
Gerald Anderson Road Race
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 10 Day Off- Mail/e-mail Workouts
June 11 6 mile TrR (45-55 minutes)
5 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at VITA Course @ 7:00 am
June 12 6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
June 13 5 mile TR (35-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 14 6 mile TR (45-50 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
Meet at Steed Park @ 7:00 am
June 15 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 16 8 mile TR (55-65 minutes) or
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 17 Day Off- Mail/e-mail Workouts
June 18 7 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at VITA Course @ 7:00 am
June 19 Meet at Steed Park @ 7:00 am to get the next set of workouts. Come prepared to run!!!
PROGRAM BASICS-
Mondays and Saturdays- Training Runs, Trail Runs
Tuesdays and Thursdays- Fartlek, Tempo and Hill Runs
Wednesdays and Fridays- Short, Quick Training Runs
Thursday, May 24, 2007
Workout Keys/Suggestions/Directions
KEYS AND SUGGESTIONS FOR YOUR WORKOUTS
1.Remember to mail or e-mail your workout logs by Monday even if you are not completing the entire workout schedule as outlined. Send them to: rbuhrley@dsdmail.net
2. Don't increase your mileage too rapidly. Maximum increase should be no more than a 10% each week.
3. Run on the softest surfaces available. This will help prevent shin splints and is easier for your legs to recover for the next workout. Grass is great, as are trails, etc.
4. Change sides of the road when running in an area with little traffic and wide shoulders. That helps equalize the stress on the "downhill" side of your legs.
5. Be as consistent as possible in the time you run. It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6. If you decide to run two-a-days, just go every other day. In other words, three workouts in two days. Check with me first if you are interested in two-a-days.
7. Warm up and down properly. Jog, stretch, and do some basic running mechanic drills for 15-20 minutes before and 10-15 after each workout. This is especially true if the workout is an intense one.
8. Use a variety of routes and terrain (trails are good). Don't run on the same route every day.
9. You can substitute time for distance. A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10. Cross-train when you suspect an injury or when you feel "hammered". Biking, swimming, "power hiking" are good forms of cross training. KEY: try to keep the heart rate up close to the same level as when you are running.
11. 25-30% of your weekly mileage should come from your long run (Saturday for most runners).
12. Incorporate some strength training into your routine. There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13. Have good training shoes. Quality shoes help prevent injuries. Many running stores give discounts to high school runners. They are a better place to shop than discount sporting goods stores.
14. Find someone of the same running ability to work out with. That helps keep you motivated.
15. Recruit!! Find people new to the sport- encourage them to come to the workouts.
Call anytime if you have questions concerning any phase of your workouts. (775-0122)
Challenge yourself, have fun, and be careful!!!
NOTE: For this first set of workouts, plan on meeting at the VITA Course trail head Monday mornings at 7:00 am and at STEED PARK Thursday mornings at 7:00 am. We will lift after the run when schedules permit.
DIRECTIONS: Directions to the VITA Course for the Monday morning workouts: Take I-15 south to the Kaysville 2nd north exit. Go east on 2nd north for approximately 2 ½ miles. Cross US 89, then make a quick left. Go east about 1/4 mile, then follow the road as it turns east towards the mountains. Follow the road about 1/4 mile. There is a parking lot on the left side of the road.
Steed Park for Thursday morning workouts: located at 300 north, 1000 west.
1.Remember to mail or e-mail your workout logs by Monday even if you are not completing the entire workout schedule as outlined. Send them to: rbuhrley@dsdmail.net
2. Don't increase your mileage too rapidly. Maximum increase should be no more than a 10% each week.
3. Run on the softest surfaces available. This will help prevent shin splints and is easier for your legs to recover for the next workout. Grass is great, as are trails, etc.
4. Change sides of the road when running in an area with little traffic and wide shoulders. That helps equalize the stress on the "downhill" side of your legs.
5. Be as consistent as possible in the time you run. It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6. If you decide to run two-a-days, just go every other day. In other words, three workouts in two days. Check with me first if you are interested in two-a-days.
7. Warm up and down properly. Jog, stretch, and do some basic running mechanic drills for 15-20 minutes before and 10-15 after each workout. This is especially true if the workout is an intense one.
8. Use a variety of routes and terrain (trails are good). Don't run on the same route every day.
9. You can substitute time for distance. A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10. Cross-train when you suspect an injury or when you feel "hammered". Biking, swimming, "power hiking" are good forms of cross training. KEY: try to keep the heart rate up close to the same level as when you are running.
11. 25-30% of your weekly mileage should come from your long run (Saturday for most runners).
12. Incorporate some strength training into your routine. There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13. Have good training shoes. Quality shoes help prevent injuries. Many running stores give discounts to high school runners. They are a better place to shop than discount sporting goods stores.
14. Find someone of the same running ability to work out with. That helps keep you motivated.
15. Recruit!! Find people new to the sport- encourage them to come to the workouts.
Call anytime if you have questions concerning any phase of your workouts. (775-0122)
Challenge yourself, have fun, and be careful!!!
NOTE: For this first set of workouts, plan on meeting at the VITA Course trail head Monday mornings at 7:00 am and at STEED PARK Thursday mornings at 7:00 am. We will lift after the run when schedules permit.
DIRECTIONS: Directions to the VITA Course for the Monday morning workouts: Take I-15 south to the Kaysville 2nd north exit. Go east on 2nd north for approximately 2 ½ miles. Cross US 89, then make a quick left. Go east about 1/4 mile, then follow the road as it turns east towards the mountains. Follow the road about 1/4 mile. There is a parking lot on the left side of the road.
Steed Park for Thursday morning workouts: located at 300 north, 1000 west.
Syracuse XC Schedule
2007 Syracuse High Cross Country
TENTATIVE Schedule of Races/Events
Jul 30-Aug 2 *High Altitude Camp Marsh Lake, Uintah’s TBA
Aug 18 *Dart Challenge @ Barnes Park, Kaysville 7:00 am
Aug 25 *Grass Relays American Fork High 8:00 am
Aug 29 *Pre-Region One Layton Commons Park 3:00 pm
Sept 5 *Davis Clipper Invitational Layton Commons Park 3:00 pm
Sept 8 BYU Autumn Classic East Bay Golf Course 9:00 am
Sept 14 ?Murray Invitational Murray City Park 3:00 pm
Sept 19 Open Region Meet Weber High 3:45 pm
Sept 22 ?Wahsatch Rendezvous Cottonwood Complex 9:00 am
Sept 22 ?Bob Firman Invitational Boise, ID TBA
Sept 26 *Open Region Meet Davis High 3:45 pm
Sept 29 *Orem Invitational UVSC 9:00 am
Oct 3 Open Region Meet Fremont High 3:45 pm
Oct 10 *Region One Championships Layton Commons Park 3:00 pm
Oct 17 *State Championships Sugarhouse Park TBA
Nov 17 Pre-Footlocker Invitational American Fork High TBA
Dec 1 *Footlocker Western Regional Walnut, CA TBA
* = Definites
? = One of them that weekend
TENTATIVE Schedule of Races/Events
Jul 30-Aug 2 *High Altitude Camp Marsh Lake, Uintah’s TBA
Aug 18 *Dart Challenge @ Barnes Park, Kaysville 7:00 am
Aug 25 *Grass Relays American Fork High 8:00 am
Aug 29 *Pre-Region One Layton Commons Park 3:00 pm
Sept 5 *Davis Clipper Invitational Layton Commons Park 3:00 pm
Sept 8 BYU Autumn Classic East Bay Golf Course 9:00 am
Sept 14 ?Murray Invitational Murray City Park 3:00 pm
Sept 19 Open Region Meet Weber High 3:45 pm
Sept 22 ?Wahsatch Rendezvous Cottonwood Complex 9:00 am
Sept 22 ?Bob Firman Invitational Boise, ID TBA
Sept 26 *Open Region Meet Davis High 3:45 pm
Sept 29 *Orem Invitational UVSC 9:00 am
Oct 3 Open Region Meet Fremont High 3:45 pm
Oct 10 *Region One Championships Layton Commons Park 3:00 pm
Oct 17 *State Championships Sugarhouse Park TBA
Nov 17 Pre-Footlocker Invitational American Fork High TBA
Dec 1 *Footlocker Western Regional Walnut, CA TBA
* = Definites
? = One of them that weekend
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